CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells
50ft Heavy Single Arm Farmers Carry (Right)
10 Glute Bridges
*Round 2 – Monster Band Lateral Walk and Single Leg Deadlifts
Deadlift (6×1)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 1 Deadlifts @ 90%
Metcon (Time)
For Time:
25 Calorie Row
50 Wallballs
20 Calorie Row
40 Wallballs
15 Calorie Row
30 Wallballs
10 Calorie Row
20 Wallballs
5 Calorie Row
10 Wallballs
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)